Meal planning doesn't need to be complicated. With a short weekly routine you save time, reduce waste, and eat more consistently. This guide gives a clear, repeatable process you can use every week.
Simple weekly workflow
Follow these steps once per week; each step takes 10-30 minutes.
- Inventory: Check fridge, freezer, and pantry, and note staples.
- Pick core meals: Choose 3-4 dinners and 2 breakfasts or lunches to rotate.
- Make a shopping list: Group items by store section and note quantities.
- Prep once: Chop vegetables, cook grains or proteins for 1-3 days.
- Pack portions: Use containers for grab-and-go meals and leftovers.
- Review and adjust: At week's end, note what worked and tweak next week.
Practical tips
- Build meals around a protein, a vegetable, and a grain for balance.
- Double recipes that freeze well and label portions by date.
- Keep three quick dinners (stir-fry, pasta, sheet-pan) for busy nights.
- Use a consistent shopping day so planning becomes a habit.
Sample template
- Monday–Wednesday: Batch-cooked protein plus vegetables.
- Thursday: Leftovers or a quick skillet meal.
- Friday: Flexible, simple fresh meal.
- Weekend: One new recipe and one relaxed meal.
Start small. Use this routine for two weeks and refine based on your schedule and tastes. The goal is a reliable system that reduces decisions, not perfection.
Tags
Life Hack